WOD Thursday 10/14

Warm up
Coaches choice

Strength: Press
Dealoading week
40% x 5
50% x 5
60% x 5

WOD

"Helen"

3 rounds of
400m run
21 KB swings
12 pull ups

CF Football WOD 10/13

Wednesday- 10/13/10

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Dead Lifts
De-Loading Week
40%x5
50%x5
60%x5+

In-Season
Complete 4 rounds for time:
Max Rep Supine Ring Pull Ups
21 Double Unders

Off-Season
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball. Sprint back 20 yards to original starting position and repeat.

WOD Wednesday 10/13

Warm up

3x

10 ring dips

10 Pass throughs

10 lunges

10 "spiderman"

5 "inchworms"

Strength

WOD

3 - 5 rounds for quality of:

5 skin the cats
5/5 heavy DB/KB step ups (20″/14″)
5 glute ham negatives
5 ring dips (scale using band or add weight if necessary)
1 max L-Sit
1 max handstand hold

WOD Tuesday 10/12

Warmup
400m run
CFWU 2x
+ 20 hspu

Strength: Squats
Deloading Week

40% x 5

50% x 5

60% x 5

WOD

As many reps as possible:

3:00 Wall Balls, 20/14

Rest 3:00

3:00 Toes to Bar

Rest 3:00

3:00 Sumo Deadlift High Pulls, 95/65

Rest 3:00

3:00 KB Swings, 70/53

Rest 3:00

3:00 Push Press, 95/65

WOD Monday 10/11

Warm up
row 500m
3x
10 squat hops
5 burpees
10 back ext
10 ghd's

Strength: deadlift

40% x 5

50% x 5

60% x 5

AMRAP 15

20 Pull-ups

30 Push-ups
40 Sit-ups
50 Squats

Saturday Team WOD

With a team of 2:
Partner A completes as many reps as possible while Partner B Holds an Isometric squat.

If Partner B raises up from the squat or sacrifices depth then the Partner A and B switch.

Now Partner B will be performing the exercise listed as partner A holds the squat.


Exercise -
60 Thrusters (95/65#)
60 KB Swing (53/35#)
60 Pullups

Then

Partner A completes as many reps as possible while Partner B Holds an Isometric back plank. If Partner B hips fall below a rigid plank position then Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the plank.

Exercise-
80 Wall- Balls (20/14#)
150 Sit-ups

Last
Partner A completes as many reps as possible while Partner B runs 250M .
Upon Partner B return Partner A will now take off for a 250M and B will perform the exercise. Rotate as needed until all repetitions are accomplished

100 Burpee box jumps

FOR time

WOD Friday 10/8

Warmup
run 400m
row 400m
then 2x
5 inchworms
5 spiderman
5 sampson stretch
Strength:
press

75% x 5
85% x 3
95% x 1+

WOD

Tabata

Pull ups
KB swings #24/35
box jumps 18/24''
Knees to elbows